For those of you that do or have cycled/mountain biked, I really need to dial in my nutrition for rides and also get a good carb/electrolyte drink for my rides. Right now I use a mix of coconut water and a little Gatorade for taste. I need to find something that will help fight the lactic acid build up/burning in my legs as well as some energy during the rides.

Mickey O'neil wrote:I need to find something that will help fight the lactic acid build up/burning in my legs as well as some energy during the rides.

Recommendations?

TIA,
Mickey

More zone 2 and a 24x32 bail out gear.

I knew someone would go the training route. But I want drugzzzzzzzz! Hahaha! In all honesty, I have started trying to use my granny gear (I have a 1x11 with 42t being my granny gear) as little as possible to build up my strength and not rely on it. I only use it on the most atrocious of inclines/climbs. More zone 2 would help.

Mickey O'neil wrote:This is true, but I was thinking more of during my rides. I would think the lactic acid threshold would be getting higher the more I ride? You know, ride longer/harder before the burning kicks in?

Just drink more regular stuff. look up Alex Viada's recipe for homemade electrolyte drink. It's good as you're going to find.

ALSO...if you're "building up your legs"...what makes you think you won';t be sore? Riding like a fool will yield foolish results. Riding smart will make you smarter.

What's your ratio of zone 2 to zone 4 work? The only way to improve lactate threshold training is to train is specifically. Going on the typical 2 hour MTB ride a mix of zone 2/3 is fun but most likely to yield shite improvements. You'll get improvements most readily by working technical proficiency at zone 2 and then overall repeatability and speed at zone 4

"He who knows only his own side of the case knows little of that." JS Mill

Try this...opne your usual ride with zone 2 for a half hour to 45..even if you need to stay in the granny or push. Then find a hill section about 15 minutes long and punch it for the whole 15...stay in zone 4. Then do 5 to 10 min to full recovery in zone 1...then repeat the 15 min interval. Then roll out remainder of session zone 2.

Over time you should be able to push that interval out to 20 minutes and be faster doing it with less recovery time between.

"He who knows only his own side of the case knows little of that." JS Mill

Mickey O'neil wrote:This is true, but I was thinking more of during my rides. I would think the lactic acid threshold would be getting higher the more I ride? You know, ride longer/harder before the burning kicks in?

Just drink more regular stuff. look up Alex Viada's recipe for homemade electrolyte drink. It's good as you're going to find.

ALSO...if you're "building up your legs"...what makes you think you won';t be sore? Riding like a fool will yield foolish results. Riding smart will make you smarter.

What's your ratio of zone 2 to zone 4 work? The only way to improve lactate threshold training is to train is specifically. Going on the typical 2 hour MTB ride a mix of zone 2/3 is fun but most likely to yield shite improvements. You'll get improvements most readily by working technical proficiency at zone 2 and then overall repeatability and speed at zone 4

Mickey O'neil wrote:This is true, but I was thinking more of during my rides. I would think the lactic acid threshold would be getting higher the more I ride? You know, ride longer/harder before the burning kicks in?

Just drink more regular stuff. look up Alex Viada's recipe for homemade electrolyte drink. It's good as you're going to find.

ALSO...if you're "building up your legs"...what makes you think you won';t be sore? Riding like a fool will yield foolish results. Riding smart will make you smarter.

What's your ratio of zone 2 to zone 4 work? The only way to improve lactate threshold training is to train is specifically. Going on the typical 2 hour MTB ride a mix of zone 2/3 is fun but most likely to yield shite improvements. You'll get improvements most readily by working technical proficiency at zone 2 and then overall repeatability and speed at zone 4

Well, you just described all of my rides. Hahaha!

I described most of everyone's rides including mine.

"He who knows only his own side of the case knows little of that." JS Mill

Blaidd Drwg wrote:Try this...opne your usual ride with zone 2 for a half hour to 45..even if you need to stay in the granny or push. Then find a hill section about 15 minutes long and punch it for the whole 15...stay in zone 4. Then do 5 to 10 min to full recovery in zone 1...then repeat the 15 min interval. Then roll out remainder of session zone 2.

Over time you should be able to push that interval out to 20 minutes and be faster doing it with less recovery time between.

Blaidd Drwg wrote:Try this...opne your usual ride with zone 2 for a half hour to 45..even if you need to stay in the granny or push. Then find a hill section about 15 minutes long and punch it for the whole 15...stay in zone 4. Then do 5 to 10 min to full recovery in zone 1...then repeat the 15 min interval. Then roll out remainder of session zone 2.

Over time you should be able to push that interval out to 20 minutes and be faster doing it with less recovery time between.

It's actually more fun in a lot of ways....it's just hard to do on a MTB. But riding over your head for 20 minutes at a shot teaches you how to race. The first 20 min and last 20 min of any MTB race are critical.

"He who knows only his own side of the case knows little of that." JS Mill

Blaidd Drwg wrote:Try this...opne your usual ride with zone 2 for a half hour to 45..even if you need to stay in the granny or push. Then find a hill section about 15 minutes long and punch it for the whole 15...stay in zone 4. Then do 5 to 10 min to full recovery in zone 1...then repeat the 15 min interval. Then roll out remainder of session zone 2.

Over time you should be able to push that interval out to 20 minutes and be faster doing it with less recovery time between.

It's actually more fun in a lot of ways....it's just hard to do on a MTB. But riding over your head for 20 minutes at a shot teaches you how to race. The first 20 min and last 20 min of any MTB race are critical.

Mickey O'neil wrote:My apologies, Bram. I just saw your comment. Yes, I really need to improve my diet with an eye towards riding. My diet is pretty healthy but probably crappy when it comes to preparing for a ride.

Bram wrote:I looked at your most recent journal entries and all your rides look about 2 hours or less.

What about just eating more balanced meals throughout the day and again about 45-90 minutes before you ride?

It seems that keeping your glycogen stores stocked should fuel you for the length of rides you're doing?

I ran my first 10 miles on Sunday which was a jump from 7. Did it early in the morning on an empty stomach. Took me about 90 mins. I'm going to start needing something beforehand if I'm going to go any longer. But I think it will be a while before I need anything during.

I generally run better in the evening after a day of eating but before evening meal. If I try and eat something before a morning run like a banana or even some Gatorade I spend most of the run trying not to vom

Mickey O'neil wrote:My apologies, Bram. I just saw your comment. Yes, I really need to improve my diet with an eye towards riding. My diet is pretty healthy but probably crappy when it comes to preparing for a ride.

Bram wrote:I looked at your most recent journal entries and all your rides look about 2 hours or less.

What about just eating more balanced meals throughout the day and again about 45-90 minutes before you ride?

It seems that keeping your glycogen stores stocked should fuel you for the length of rides you're doing?